For legs, back and shoulders that ache a day or two after a hard session. Stand a red light panel in front of you after a workout and let tired muscles settle while you stretch.
Ease post-workout soreness with photobiomodulation
What research says about red light and delayed onset muscle soreness.
What research shows
A 2025 meta-analysis of controlled trials found light therapy reduced delayed onset muscle soreness, the ache that peaks a day or two after exercise.
Why it works
Near-infrared light reaches into muscle, where mitochondria absorb it, supporting energy supply and local circulation while muscles repair.
Relevant wavelengths
850nm near-infrared is invisible and reaches deeper muscle tissue. 660nm red is visible and works closer to the surface. Most panels combine both.
Read the guide: Red Light Therapy Panels at Home: Questions People Ask
References: Muscle soreness meta-analysis (2025) · Light & muscle performance review (J Biophotonics, 2016)
FAQ
Most people use a 10–20 minute session after training as part of their cool-down. Pick one time and keep it consistent. See recovery tips.
A tabletop panel covers one muscle group at a time. A 3-panel modular column covers you from shoulders to thighs at once. See full-body options.
Both are studied. After training is easiest to stick with because it fits into a cool-down. See our answer.
